3 foods that strengthen your immune system

Your diet has a huge impact on your entire body.

If you provide him with all the necessary building blocks through a balanced, nutrient-rich diet, you will strengthen your entire body and your immune system. You are therefore not as susceptible to illness, you are more awake and resilient throughout the day.


Below is a short list of our top 3 foods that will boost your immune system.

1. Red peppers

Did you know that red peppers have twice as much vitamin C as citrus fruits? Vitamin C is an important antioxidant. It "catches" the free radicals occurring in the body and thus reduces your oxidative stress. Excessive levels of this can lead to degenerative diseases, among other things.

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2. Broccoli

Broccoli has more than 1 g of vitamin C per 100 g. The daily recommendation of the DGE (German Society for Nutrition eV) is 110 mg per day. 100 g broccoli thus exceeds this daily recommendation. However, an overdose of vitamin C is very unlikely for healthy adults because the body excretes excess vitamin C through the urine.

In addition to vitamin C, broccoli provides important fiber for your intestinal flora and your intestinal health. Around 70 % of the immune cells are located in your gut.

This also makes a lot of sense. Because the intestine is the interface between the outside world and the physical inner world. It thus acts, together with the immune cells, as a kind of gatekeeper for all food components. Your intestinal flora consists of around 10 to 100 trillion bacteria, which process this fiber and nourishes your intestinal mucosa (the barrier between the outside and inside world).

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3. Almonds

Almonds are rich in proteins and healthy fats, but also in vitamin E. Just around 45 almonds cover the daily vitamin E requirement of around 4 mg per day. 

As an antioxidant, vitamin E can protect the membrane (envelope) of your cells from free radicals. These free radicals would attempt to destroy the cell membrane if vitamin E does not first “capture” these free radicals and thus protect your cell membrane from the damage.


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In general, your diet should be as natural and unprocessed as possible. Because not only red peppers, broccoli and almonds ensure a strong immune system, but also countless other vegetables, nuts, seeds, grains, etc. 

Start incorporating more vegetables into your diet today and your immune system will thank you in the long run.

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